Fitness and Advanced Strength

Notes: Remember to master each handstand step before skipping to the next! This week we want to focus on sticking to the box squat rest intervals with no handstand work between sets. Warmup the bar weight to 3-5% more than last week and perform for sets. Prioritize slow and controlled on the way down, with a one second pause at the bottom before exploding back up as fast as possible. If this is your first week, set a baseline.

Handstand Progression Review:

Step 1: Be able to hold 30 degree handstand for 30 seconds

Step 2: Practice getting wrists 3” from wall and how to turn out safely

Step 3: Be able to hold 3” from wall position with only feet touching for 45 seconds

Step 4: Practice balance in the 3” position by tapping your foot off the wall until you can balance for 10-15 seconds regularly

Step 5: Start with your wrists 8-12” from the wall, pull one leg out and then the other to find balance. This is beginning to simulate kicking up to a handstand. Be able to hold for 10-15 seconds regularly.

Step 6: Practice kicking up to the wall without letting your feet hit the wall until you can begin to hold a handstand for 10-15 seconds.